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Lats · Intermediate

Narrow Seated Chin-Up

Feet-assisted low-bar chin-up performed from the floor with a narrow underhand grip and a rigid, slightly reclined torso.

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Narrow Seated Chin-Up demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit beneath a securely fixed low bar with the legs extended and heels planted.
  2. 02Take a narrow underhand grip and lean back with the arms straight and shoulders active.
  3. 03Keep the torso rigid and pull the elbows down and back to bring the chest and chin toward the bar.
  4. 04Use only as much pressure through the heels as needed to preserve a smooth pull.
  5. 05Lower under control to straight arms without collapsing through the shoulders.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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